Desk Stretches to Relieve Neck and Shoulder Tension

4 Desk Stretches to Relieve Neck and Shoulder Tension

Sitting at a desk for hours on end, staring at your computer screen, and scrunching your shoulders as you type can create a stiff neck and tense shoulders, or even a headache. Take a break and do these four stretches at your desk to offer some stress relief.

Sitting on the edge of a sturdy chair, reach both hands behind your pelvis, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder.

Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. Begin to gently press your hands toward your thighs, tucking your chin into your chest. As you press down, use your hands to gently pull your head away from your shoulders. This will intensify the stretch even more.

Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.

Sit on the very edge of your chair. Reach your hands behind you and hold on to the back of the chair. Press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.

Continue to breathe, feeling the front of your body open up as you extend backward. Hold this position for 30 seconds or as long as you want. Then slowly lift your head up, straighten your spine, and release hold of the chair.

Keep your spine long by drawing your ribs and belly button in. Press the back of your head gently against your right arm. After holding for at least 30 seconds, slowly release your arms. Shake them out before doing the second side.